Table of Contents
This yogurt marinated hen is the place three of my favourite cuisines collide — Center Japanese yogurt-marinated meat, Mediterranean recent herb salad, and a contact of Asian-inspired curry spice that ties all of it collectively into one very joyful plate.
Soar to: ℹ️ Overview | 🛒 Elements | 📷 How To Make | 📹 Watch The Video | 👩🍳 Recipe Ideas | 🥗 Serving Solutions | 📝Full Recipe Card | 🍽 Extra Mediterranean Impressed Recipes
At A Look
- ⏱ Prepared In: 50 minutes + half-hour marinating time (or in a single day)
- 🍽 Serves: 6
- 🌱 Eating regimen: Excessive-Protein, Gluten-Free (with rice or potatoes as a aspect), Nut-Free
- 💪 Diet Highlights: Excessive in lean protein from hen breast, fiber from chickpeas and recent greens, and wholesome fat from olive oil
- 🥕 Essential Elements: Hen breast, Greek yogurt, curry powder, garlic, cherry tomatoes, cucumbers, sumac, recent herbs
- 🔥 Taste Profile: Creamy, gently spiced, tangy, and recent with a herby, citrusy end
- 🧊 Meal-Prep Pleasant: Retailer hen, salad (undressed), and sauce individually within the fridge for as much as 3 days. Don’t gown the salad till serving.
- 🍽 Finest Served With: Immediate couscous, steamed rice, or roasted potatoes
I’ve all the time been a bit obsessive about the way in which yogurt is utilized in Center Japanese cooking — not simply as a condiment, however as a marinade that genuinely transforms the meat. It tenderizes, it flavors, and whenever you grill hen that’s been sitting in it, you get this attractive, barely charred crust with the juiciest inside.
This grilled hen recipe is my riff on that custom, with Greek yogurt, a contact of gentle curry powder (hi there, Asian fusion detour), and plenty of garlic. The curry powder is a deliberate twist — it provides heat with out warmth and a refined golden hue to the completed hen that I completely love. Then there’s the sumac salad: juicy cherry tomatoes, crisp Lebanese cucumbers, pink onion, and a beneficiant handful of recent mint and cilantro (coriander), all wearing a lime, pink wine vinegar, and sumac dressing that’s genuinely addictive.
It’s the type of weeknight meal I make once I wish to really feel like I’ve traveled someplace fantastic with out leaving the kitchen. The perfect half? You may have the hen marinating in yogurt in a single day, prep the salad upfront, and have dinner on the desk in below 20 minutes of lively cooking.
👩🍳 You may also like these recipes: coconut yogurt hen, hen shawarma baked rice, Mediterranean pasta salad, wholesome hen bites (baked or air fried), Persian salad with pomegranate, or Mediterranean couscous salad.
What You’ll Want
Here’s what you’ll want for this Greek yogurt marinated hen recipe. Discover the total measurements within the recipe card beneath.
For the hen:
- Hen breasts — I take advantage of about 2 lbs / 900 grams, round 3 breasts with tenderloins on. Slicing them by way of the thickness earlier than grilling means all the pieces cooks evenly. You can additionally use hen thighs for additional juiciness.
- Salt — only a gentle seasoning on the meat itself earlier than marinating.
For the yogurt marinade:
- Low-fat Greek yogurt — the spine of the marinade. It tenderizes the hen due to its acidity and clings to each piece, conserving issues juicy on the grill. Full-fat works too, and will probably be barely richer.
- Delicate curry powder — that is the place the Asian fusion sneaks in. It provides heat, color, and a refined earthiness with none warmth. I take advantage of gentle, however for those who like a bit kick, go medium.
- Garlic — grated or minced. Don’t skip it. It mellows into the yogurt superbly.
- Salt and pepper — to season the marinade by way of.
For the sumac salad:
- Cherry tomatoes — halved. Candy and juicy, they mainly turn out to be a part of the dressing as soon as all the pieces sits collectively.
- Lebanese cucumbers — thinner pores and skin, fewer seeds, and so they keep crisp. English cucumber works too.
- Pink onion — sliced skinny. Mixing it by way of the dressing first takes the sharp edge off whereas conserving the flavour.
- Contemporary mint and cilantro (coriander leaves) — the herbs are non-negotiable right here. They’re what make the salad really feel genuinely recent and Center Japanese.
- Sumac — the star spice of the salad. It’s tangy, barely citrusy, and a bit earthy. For those who can’t discover it, a bit additional lime juice is an affordable sub, however do attempt to monitor it down.
- Sugar — only a small quantity to stability the vinegar and lime.
- Olive oil, pink wine vinegar, and lime juice — the dressing trio. Collectively they’re vivid, barely tart, and actually good poured over grilled hen.
For the couscous aspect:
- Immediate couscous — cooks in minutes. Season it properly.
- Chickpeas — provides fiber, protein, and a bit heartiness. Canned is completely advantageous.
How To Make Yogurt Marinated Hen with Herby Sumac Salad
Discover the total recipe and dietary info beneath. Listed below are some helpful step-by-step photographs for easy methods to make this dish.
- Prep and slice the hen. Minimize the tenderloins off every breast, then slice every breast horizontally by way of the thickest half so you’ve two items of comparable thickness. Place on a board and season calmly with salt and pepper.
- Make the marinade. In a big bowl, stir collectively the Greek yogurt, curry powder, minced garlic, and salt. Scoop half right into a separate bowl — this turns into your serving sauce later.
- Marinate the hen. Add all of the hen items to the remaining yogurt combination and toss to coat properly. Cowl and refrigerate for not less than half-hour, or in a single day for those who’re getting forward.
- Make the sumac salad dressing. In a bowl, whisk collectively the olive oil, lime juice, pink wine vinegar, sumac, sugar, and salt. Add the sliced pink onion and toss first — this softens the sharpness. Then layer the cucumbers, tomatoes, mint, and cilantro on high. Don’t stir till simply earlier than serving.
- Prep your sides. Prepare dinner the couscous and heat the chickpeas. These can each be reheated simply.
- Grill the hen. Take the hen out of the fridge and let it come to room temperature. Preheat your grill or BBQ to excessive. Prepare dinner for 10 minutes per aspect on a BBQ, or 6–7 minutes per aspect on a stovetop grill pan, till the inner temperature reaches 75°C / 165°F. The smaller, thinner items will cook dinner quicker — control them and pull them off the warmth a bit earlier. Relaxation for a few minutes earlier than slicing.
- Assemble and serve. Smear a few tablespoons of yogurt sauce on every plate, high with couscous, sliced hen, and a beneficiant scoop of salad. Drizzle the salad juices over all the pieces — they’re genuinely the most effective half.
Watch The Video
Recipe Ideas
- Marinating time issues. half-hour is ok, however in a single day marinating provides you noticeably juicier, extra flavorful hen. Nice for prepping forward.
- Test the temp on the thicker items. The smaller tenderloin items will cook dinner quicker than the bigger breast halves. I take advantage of a meat thermometer on the thicker items and pull the smaller ones off a minute or two earlier.
- Don’t skip resting the hen. Even a few minutes of resting earlier than slicing makes an actual distinction to juiciness.
- Maintain off on dressing the salad. Toss the salad collectively simply earlier than serving so the herbs keep vivid and the cucumbers keep crisp. The onion can sit within the dressing for a bit — it really advantages from it.
- Swap the aspect freely. Couscous is my go-to right here, however that is equally good with steamed rice or crispy roasted potatoes. To maintain the entire meal gluten-free, go together with rice or potatoes as a substitute of couscous.
- Storage. Retailer the grilled hen, yogurt sauce, and undressed salad individually in hermetic containers within the fridge for as much as 3 days. Reheat the hen gently in a pan or microwave. Gown the salad recent every time.
- Make it your individual. Do this with bone-in hen items for a slower cook dinner, or use it as a marinade for lamb chops — it really works superbly with each.
Serving Solutions
This can be a full meal by itself — particularly for those who’re beneficiant with the couscous and chickpeas. The way in which I like to serve it for a cocktail party or a relaxed weekend dinner is family-style: a giant platter of sliced grilled hen, a bowl of couscous, the salad, and the yogurt sauce set out in the midst of the desk for everybody to assist themselves. The salad juices pooling on the backside of the bowl are liquid gold — spoon them excessive of all the pieces earlier than digging in. For those who’re conserving issues lighter, skip the couscous and serve with simply the salad and sauce. Leftovers make a superb next-day lunch bowl or wrap filling.
You may as well serve this dish with my Persian salad, my cucumber tomato feta salad, this Mediterranean-style inexperienced bean and potato salad, or roasted cauliflower with lemon tahini sauce.
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Juicy grilled hen marinated in Greek yogurt and curry, served with a vivid and herby sumac salad — a high-protein, Center Japanese and Mediterranean-inspired meal that is made for sharing. Discover step-by-step photographs and extra recipe suggestions above.
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Prep the hen. Minimize the tenderloins off the hen breasts. Slice every breast in half horizontally by way of the thickest half — you will find yourself with two items of comparable thickness (one longer, one shorter). Place all items on a board or plate and season calmly with salt and pepper.
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Make the marinade and sauce. In a big bowl, mix the Greek yogurt, curry powder, grated garlic, salt, and pepper. Stir properly. Scoop half of the yogurt combination right into a separate bowl and put aside — that is your serving sauce.
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Marinate the hen. Add all of the hen items to the yogurt within the massive bowl and blend by way of till each piece is properly coated. Cowl and refrigerate for not less than half-hour, or in a single day for finest outcomes.
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Make the sumac salad. In a big salad bowl, whisk collectively the olive oil, lime juice, pink wine vinegar, sumac, sugar, and salt. Add the sliced pink onion and stir by way of the dressing. Layer the cucumbers, tomatoes, mint, and cilantro on high. Put aside and do not stir till simply earlier than serving.
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Prep the edges. Prepare dinner the couscous based on the packet directions. Season with salt and pepper, add a bit olive oil and lemon juice (about 2 tsp every) and any spices you want (paprika, cumin, garlic powder). Heat the chickpeas and stir by way of. Put aside — each may be reheated simply. Some immediate couscous packets come pre-flavored so you will not want so as to add a lot to it.
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Prepare dinner the hen. Take away the marinated hen from the fridge and permit it to return to room temperature for 10–quarter-hour. Preheat your grill or BBQ to excessive warmth. Prepare dinner the hen for about 10 minutes per aspect on an out of doors BBQ, or 6–7 minutes per aspect on a stovetop grill pan, till the inner temperature of the thicker items reaches 75°C / 165°F. The smaller tenderloin items will cook dinner quicker — take away them from the warmth a minute or two earlier. Relaxation the hen on a board for two–3 minutes earlier than slicing.
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Assemble and serve. To serve family-style, place the couscous, sliced hen, and yogurt sauce in separate bowls on the desk and let everybody plate themselves. To plate individually: smear 2 tablespoons of yogurt sauce on the plate, high with couscous, then sliced hen, then a beneficiant scoop of salad. Drizzle the salad juices over all the pieces proper earlier than serving.
Key Recipe Ideas: Marinate hen in a single day for the juiciest end result. Test the inner temperature of the thicker items with a meat thermometer — the smaller tenderloin items will cook dinner quicker and needs to be faraway from the warmth first. Relaxation the hen earlier than slicing. Don’t gown the salad till simply earlier than serving.
Storage Ideas: Retailer the grilled hen, yogurt sauce, and undressed salad individually in hermetic containers within the fridge for as much as 3 days. Gown the salad recent every time you serve. Reheat the hen gently in a pan with a splash of water, or within the microwave.
Make-Forward Ideas: Marinate the hen the evening earlier than. Make the salad dressing and prep all of the greens forward — simply maintain the herbs and dressing separate till serving. Prepare dinner the couscous forward and reheat earlier than serving.
FAQs:
Can I take advantage of hen thighs as a substitute of breasts? Sure! Boneless, skinless thighs work superbly with this marinade and are usually even juicier. They’ll take an analogous period of time on the grill.
Can I bake the hen as a substitute of grilling? Completely. Bake at 200°C / 400°F (180°C fan) for 20–25 minutes, or till the inner temperature reaches 75°C / 165°F. You gained’t get the char marks, nevertheless it’ll nonetheless be scrumptious.
How lengthy ought to I marinate the hen? A minimal of half-hour works, however in a single day is good. The yogurt tenderizes the meat superbly over time.
Can I take advantage of common yogurt as a substitute of Greek yogurt? Greek yogurt is thicker and clings to the hen higher, which provides a greater coating and char. If utilizing common yogurt, drain it by way of a advantageous sieve first to thicken it a bit.
Is that this meal gluten-free? The hen and salad are gluten-free. To make the total meal gluten-free, swap the couscous for rice or potatoes.
Energy: 385kcal | Carbohydrates: 27g | Protein: 42g | Fats: 12g | Saturated Fats: 2g | Polyunsaturated Fats: 2g | Monounsaturated Fats: 6g | Trans Fats: 0.02g | Ldl cholesterol: 99mg | Sodium: 930mg | Potassium: 959mg | Fiber: 4g | Sugar: 7g | Vitamin A: 638IU | Vitamin C: 21mg | Calcium: 116mg | Iron: 2mg